23 Ways To Lose Weight Fast And Effectively At Home

Meat rolls with spices and vegetables - an example of proper nutrition

Today on the Internet you can find a lot of information on how to lose weight fast at home. Unfortunately, many of the recommendations are unreliable and lack a scientific basis. But this does not mean that there are no proper recommendations on how to lose weight at home quickly, effectively and safely. There are. And below you will find 23 of the most effective. All advice presented is strictly scientific.

Increase in dietary protein

The human body has to expend a lot of energy to assimilate proteins obtained from food. Protein-rich diets have been shown to boost metabolism and burn 100 extra calories daily.

In addition, a protein meal is ideal for stuffing. It is estimated that people who eat a lot of animal protein consume 400 fewer calories a day than those who neglect such foods.

  1. Egg breakfast is a great way to increase your protein intake. It was found that those who lose weight by eating eggs for breakfast without bread and other fast digesting carbohydrates lose weight 65% faster than those who eat bun-buns for breakfast.
  2. The second method is to add whey protein powder to the diet. Experiments have shown that regular use of whey protein reduces body fat and increases muscle mass, so whey protein is the recommended food for weight loss before exercise.

Eat whole foods

Whole foods with one ingredient are the healthiest choice.

Such products do not contain added sugars and are not derivatives of in-depth processing.

As a rule, they soak well, providing the body with all the compounds it needs.

It is important to understand that whole foods are not just fruits and vegetables, as many believe, but animal products. A piece of boiled chicken breast or an egg is also whole food.

Lean on oily fish

Fatty fish are rich in omega-3 acids. And this is one of the most beneficial compounds for weight loss.

  1. Omega-3 acids increase the concentration of brown fat, which is required to increase energy expenditure and burn normal body fat.
  2. Fighting chronic inflammation, which is one of the main conditions for weight gain.
  3. Increase insulin sensitivity, which is extremely important for weight loss, as low sensitivity to this hormone - insulin resistance - is a direct route not only to diabetes but also to being overweight.
  4. Helps in the treatment of abdominal obesity, ie the deposition of fat mainly in the abdominal cavity. Treat hepatitis with non-alcoholic fatty liver, which occurs in almost all overweight people.

Another health benefit of omega-3 fatty acids for weight loss is that it improves mental health and sleep. And it is widely known that it is extremely difficult to lose weight without even a calm emotional mood and quality night rest.

Maintain normal hydration

Stable correct weight is impossible without adequate water supply.

Water speeds up calorie burning, normalizes hormones, reduces appetite and has many other properties that are beneficial for weight loss.

Drink black coffee without sugar

Like saturated animal fats, coffee has long been demonized. It was considered an extremely harmful drink.

However, so far, scientists have proven that natural coffee is a rich source of antioxidants and other beneficial substances. And in addition, it helps in weight loss.

Coffee improves energy and speeds up calorie burning. The increase in metabolism can be up to 11%.

Coffee also helps stabilize blood sugar levels, which is important not only for treating and preventing type 2 and pre-diabetes, but also for weight loss.

But for coffee to be useful, you have to drink it properly.

Also keep in mind that coffee is the pre-workout drink. As this not only helps in faster weight loss, but also in improving athletic performance, well-being throughout the session.

Drink green tea without sugar

Green tea without sweeteners speeds up fat burning. And especially in the abdomen. The increase in the rate of breakdown of body fat can be up to 17%.

In addition, green tea is packed with antioxidants, which can help eliminate chronic inflammation in the body, one of the leading causes of weight gain.

This only applies to green tea to help you lose weight and recover, you need to prepare it properly.

Use more spices

There are many spices in the world that speed up metabolism, suppress appetite, treat chronic inflammation and normalize blood sugar levels. And they have other properties useful for weight optimization.

Eat fermented foods

Fermented foods, whether yogurt or sauerkraut, are rich in probiotics that are essential for weight loss.

The benefits of probiotics for weight management are related to the fact that they improve the function of the intestinal microflora. This is extremely important as people who are overweight have a different composition of intestinal flora compared to those whose weight is normal.

And if the right beneficial microflora helps eliminate chronic inflammation, reduces appetite and slows down the absorption of fat in the intestines, then the bacteria of people who need to lose weight do just the opposite, doing everything to increase even moremore the weight of a person.

Remember that the menu must include a sufficient amount of prebiotics.

Get Fiber in your diet

Fiber slows down the absorption of food and leaves the stomach fuller after eating. This allows you to reduce your appetite and, as a result, eat significantly less without suffering from hunger.

In addition, fiber is essential for the work of the intestinal microflora, without the optimal function of which weight loss will not be possible.

Switching to a low carb diet

Consuming low carb is the simplest but most effective dietary approach to weight loss.

Why this happens is not difficult to understand.

Consuming a minimal amount of carbohydrates can help lower insulin levels. This is extremely important for weight loss, as the hormone insulin has three main properties that contribute to weight gain. This:

  • accelerate the accumulation of fatty acids in adipose tissue cells,
  • change in eating behavior.
  • suppresses the production of hormones that are responsible for burning fat.

To date, many diets have been developed to minimize carbohydrate intake in the body. This:

  • regular low carb meal,
  • diet without carbohydrates,
  • Atkins Diet,
  • ketogenic diet.

Include detox foods

To lose weight fast at home, try to cleanse your body. There are many foods that can help with detoxification. The main ones are:

  • spirulina;
  • chlorella;
  • burdock root,
  • 3 Indian fruits (amalaki, bibhitaki, haritaki),
  • thistle.

Why is body cleansing so important for weight loss?

  1. Helps normalize digestion, liver function, maintain the balance of intestinal microflora. All this leads to the fact that a person's abnormal desire for sweets decreases, appetite is normalized, chronic constipation, which leads to fluid retention in the body, disappears.
  2. Lowers blood sugar and increases insulin sensitivity.
  3. Reduces chronic inflammation, without which it is very difficult to lose weight permanently.

Also remember that many toxins, such as heavy metals, are retained in the body in adipose tissue. That is, the larger the fat stores, the more toxic substances they contain. Therefore, for people with excess body fat, the problem of getting rid of toxins is especially important.

Use weight loss supplements

The question of whether it is necessary to take dietary supplements to lose weight remains open. The answer is yes and no.

No.If you have high hopes for them. And while using supplements, you do not want to change your life and diet in any way, hoping that this miracle pill will do everything for you.

No.If you tend to buy any of the advertised weight loss supplements that have not been clinically tested. And, therefore, they can be not only useless, but also dangerous.

Yes.If you understand that there are some really helpful supplements that can help you lose weight. But they only help, they do not work miracles. These add-ons include:

  • acai berry,
  • chia seeds,
  • mushroom reishi.

Down with industrial products

Industrial processing products are the first to be abandoned for those who are losing weight and for those who want to stay healthy.

Huge amounts of sugars, harmful vegetable oils, various carcinogens - all of which give you the most harmless industrial cutlet or candy.

Sausage alone contains at least 9 compounds dangerous to health.

Obviously, from all this "abundance" not only gets fat, but also becomes seriously ill.

It has been shown that in developed countries of the world, people who regularly eat processed products take about 15 teaspoons of sugar with them. And they do not even know it.

As a result, this incredible amount of sugar becomes the cause of the obscure source of overweight and then - diabetes, heart disease and cancer.

Refined carbohydrates and all of them, for example, wheat flour and bread, baked goods, etc. is particularly harmful.

All of these foods have a frighteningly high glycemic index and are completely devoid of any of the beneficial ingredients found in whole carbohydrates, such as fiber.

Avoid caloric calories and fructose

Consumption of a wide variety of sugary drinks is one of the factors that cause weight gain.

It is not just sugary drinks that directly increase your sugar intake. They also deceive our brain. The fact is that the brain does not perceive liquid calories in the same way as solids. Therefore, it requires the introduction into the body of all these calories on which it was based, without realizing that it had already eaten.

It is important to note here that the risk is not only those sugary drinks that are high in sugar and have a significant amount of calories, for example, tea with sugar or cola. But these drinks are sweet, but they are low in calories. Therefore, they are considered useful. These are fruit juices rich in fructose.

Yes, fructose is not nutritious in the true sense of the word. However, they are harmful. And the damage of fructose outweighs the damage of normal sugar. Included in terms of gaining weight.

Remove harmful vegetable oils from your diet

The health effects of vegetable oils such as corn, sunflower, soybeans and others are multifaceted.

One of the main negative aspects is the violation of the omega-3 to omega-6 fatty acid ratio, which leads to the regular use of many vegetable oils.

When the omega-3: omega-6 balance is unbalanced in the body, slow chronic inflammation occurs, which is based on many serious diseases from diabetes to cancer. And, of course, at the heart of excessive weight gain.

Therefore, if you want to lose weight and improve your overall health, you should definitely minimize your intake of vegetable oils other than olive oil, coconut, avocado oil.

There should be no harmful products in the house

In many experiments, it has been shown that the weight of the occupants of a house depends directly on the products stored in that house.

If their family members can only find healthy options in the fridge and on the kitchen shelves, they are forced to eat them reluctantly.

And what has been said does not mean that a carrot should be kept at home. Of course, carrot crumbs will not be superfluous. However, the world of the right snacks is much different.

However, there should be no different cookies, sausages and candies.

Do not focus on calorie counting

Of course, the amount of calories consumed per day affects a person's body weight. However, a simple number of calories on the forehead is usually useless. In addition, it is harmful, as it negatively affects the soul of a person who loses weight, keeping him in constant nervous tension.

Calories are not equal to calories. In addition, low calorie foods (fruit juices themselves) can help you gain weight.

Practice Cascade Fasting

Intermittent or consecutive fasting does not imply any kind of long duration, removal of physical and mental strength, refusal to consume. But it allows you to lose weight perfectly and improve overall health.

Proper fasting changes the metabolism from the use of carbohydrates to fat burning and also helps reduce the number of calories consumed per day without exposing yourself to hunger.

Use small plates

It has been observed that people serve full dishes regardless of their size. In this case, the feeling of satiety in a person develops about the same when you empty a small plate and a large one. The main thing is to clean the plate and see it.

This is why using small dishes helps you lose weight, because such dishes allow you to eat less and still be full.

Brush your teeth

The presence of sources of infection in the oral cavity does not increase health. However, for weight gain, decayed teeth are a particularly big problem.

The fact is that when a person is in pain, he can not eat those foods that are suitable for weight loss. Of course, you can take raw celery, cut it in a blender into a porridge state and add a chopped piece of boiled beef to this porridge.

You can. But, as a rule, this does not happen. And people with toothaches are starting to lean more and more on a variety of soft foods - cereals, cookies, which are easy to soak in tea and meatballs full of bread.

Obviously, such a diet does not lead to weight loss.

Brush your teeth after eating

It has been found that brushing your teeth after meals reduces the desire for unhealthy snacks.

  • First, many people regret eating their clean teeth. And they try not to do it as much as possible. Especially if there is a tendency for caries to develop.
  • Second, the taste of the food immediately after brushing your teeth leaves much to be desired.

Practical high intensity training and strength training

A big mistake many people who lose weight, who want to normalize their weight not only with proper nutrition but also with support for exercise, is to focus only on cardio training, for example, regular exercise on a stationary bike.

Unfortunately, such an exercise is not effective for weight loss. Yes, it has a positive effect on the work of the cardiovascular system, improves mental posture, increases endurance, etc. But it helps very little to lose weight.

This type of physical activity significantly alters the body's hormonal response to exercise and is therefore so effective for weight loss.

In addition to interval training, strength training is essential. Including women.

During weight loss, not only fat but also muscle melts in the body. And they need to be restored.

First, this is necessary so as not to harm the body. It looks new and suitable.

Second, muscle tissue is largely responsible for burning fat. And the smaller the volume, the slower the weight loss.

Do not diet. Just eat right!

The biggest disadvantage of almost all weight loss diets is that they almost never work in the long run.

Additionally. Some experts even consider the fact that a person is dieting as alcohol that his weight will only increase in the future.

The situation is completely different if a person does not "sit" on a specific diet with a strictly adjusted period of time for it, but simply eats properly.

For the recommendations in this article on how to lose weight quickly and effectively at work at home, you can not "sit" them. You can not count the days until the end of the period of a healthy lifestyle and wait for this suffering to end and everything will return to normal.

If you apply this approach, then everything will really come back. And with the addition.

Therefore, those who really want to lose weight must, first of all, change their worldview, their assessment of their personality and the role of food in their lives.

If you can not do this, then you have to admit to yourself that you have internal conflicts, dissatisfaction with reality, low self-esteem and other psychological problems that make you "break" all the time, "attack" theand gain weight quickly after losing some weight.

If this is the case then maybe you need to understand and accept the fact that the problem of being overweight is not in the realm of nutrition but in the realm of psychology. And you do not need a nutritionist, but a psychotherapist.